As you grow older; you might experience many changes. Such changes may be a slowdown in your metabolism. The digestive process would not be as smooth or effective as before. It is crucial to learn how to boost metabolism after 40 and maintain it high so you can generally be healthy.
This guide looks at the main ways to boost metabolism after 40 and how you can maintain good health overall as you grow older.
How to Boost Metabolism After 40?
With a dip in metabolism, some people may experience additional weight due to increased body fat. Below are a few tips on how to boost metabolism for additional health purposes in addition to weight maintenance.
Eat Better
Healthcanal.com is home to guides on eating better and improving your lifestyle. Sometimes that is all you need to increase metabolism after 40. Remember, you are not young anymore, so more calories might not always be necessary. Focus on foods with fewer calories, such as whole grains and more fiber, to aid digestion. Add weight training to keep weight gain at bay.
We also recommend eating high-quality protein sources such as meat and fish combined with vegetables. This ensures you get more nutrients and energy without necessarily eating many empty calories.
You could talk to a dietician to help come up with a healthy list of food for you to eat for better metabolism.
Detox the Liver
Metabolism slows when you have a lot of toxins in the liver. For this reason, focus more on having a healthy diet that can be easy on your digestive system and not overwhelm the liver with toxins. Do that and the basal metabolic rate will improve.
To detox the liver, start by cutting down artificial sweeteners, sugar, trans-fatty acids, and limiting alcohol intake.
Limit Toxin Exposure
Toxins can generally influence how the body burn fat. This means the metabolic rate reduces, and fat loss becomes an issue. The calorie intake is something to watch out for, plus the symptoms that you have too many toxins in the body.
The symptoms of toxins include fatigue, triggered allergies, cancer, and food intolerances. Make sure to replace the cleaning products because they expose you to chemicals. Seek natural cleaning solutions. Also, whatever you use to bathe needs to be toxin free. We still recommend improving the air quality of your home.
Handle Food Allergies
Food allergies can also lead to slower metabolism and calories burned. Sometimes you can boost your metabolism by eliminating what is causing the sensitivity. Food allergies would also make the body susceptible to diseases and the chances of losing weight. No one likes the discomfort that comes with food allergies.
Get a blood test to check for food allergies, intolerances, and sensitivities. This can help eliminate certain foods that trigger allergies.
Use Weight Loss Supplements
Strength training can help you burn more fat, but some may still have difficulty losing weight. That is why weight loss supplements might be good for you. They can help in boosting the metabolism rate so that burning calories is easier. Consult a doctor further to identify the right weight loss supplements.
Sleep More
To contrary to what some people believe, more sleep does not lead to weight gain. Actually, sleep deprivation can lead to extra pounds when compounded with other factors. So, to lose weight, make sure to have enough sleep. When you do not sleep better, hormones such as cortisol, which is a stress hormone, can lead to weight gain and stress eating too.
Exercise
In case you gain weight, you have to consider exercise too for increased metabolic rate, lean muscle mass, and weight loss. Go for HIIT workouts as you burn calories better while also building muscle mass.
Habits affect metabolism, thus the reason you have to pick up after yourself. You can start with light exercises and increase the weights as you get used to them. What is important is keeping the body active.
How to Maintain Good Overall Health When You Turn 40?
You may have tried to incorporate strength training to boost the resting metabolic rate and reduce fat storage. However, that is not all. Here are additional ways to maintain good overall health when you turn 40.
- Make sure to balance your sugar better. High blood sugar and cortisol can lead to increased fat around the midsection
- You may have to scale back on coffee. Keeping it between 35 to 80mg per day is recommended. Too much caffeine leads to insomnia and irritability.
- Calorie burn can also dip when you keep eating junk food. It is better to stick to whole foods. Some green tea is also good for you.
- In case you want to take supplements, make sure to consult a professional first. Blood work may be necessary to help determine which supplements you need.
- Eat more antioxidants in your daily meals. This is vital to ensure that you can fight off diseases better. Options include eating fruits, nuts, and veggies.
- Other than burning calories, you also need to have more diet that is heart friendly. Focus more on high-fiber foods with low cholesterol to keep the heart healthy.
The Bottom Line
Regular exercise can help to burn empty calories and boost energy levels. In the end, you should be happier with the quality of life even after 40. Do not just rely on workouts alone, but on other tips too we have mentioned above. Taking good care of yourself should leave you with a healthy lifestyle and boosted metabolism too.
Frequently Asked Questions
- Does Aging Slow Metabolism?
Metabolism can slow as we age. It is estimated that metabolism may slow down by 10% every 10 years after age 20. With the tips mentioned above, you can boost your metabolism to where it was before.
- Why Is It Harder to Lose Weight When You Get Older?
It is mostly because we lose muscle mass, slowing down metabolism. With slowed metabolism, you will burn fewer calories meaning weight loss is even harder.
